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KELIAN 2.0

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Program Description

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Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 09, 2026 01:57
  • Last Edited
    Mar 06, 2026 08:35
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.5%
Abs
11.9%
Front Delts
9.2%
Upper Back
9.2%
Glutes
8.1%
Middle Delts
7.7%
Hamstrings
7.3%
Triceps
6.9%
Lats
6.9%
Biceps
5.8%
Chest
3.5%
Lower Back
2.3%
Calves
2.3%
Forearms
1.2%
Adductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
-
2
Pike Push Up
3
12 reps
-
3
Parallel Bar Dip
3
10 reps
-
4
Straight Bar Dip
3
10 reps
-
5
Archer Push-Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
2
Chin-Up (Bodyweight)
2
1
6 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Kettlebell Gorilla Row
3
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Split Squat Jump
3
20 reps
-
3
Nordic Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Wall Sit
3
1-2 mins
-
6
Hanging Knee Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Forward Jump
2
8 reps
-
2
Landmine Clean And Press
4
5 reps
-
3A
Alternating Lateral Ball Slams
3
12 reps
-
3B
Single Arm Push Press (Dumbbell)
3
12 reps
-
4A
Landmine Twist
3
16 reps
-
4B
Kettlebell Swing
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
1
3 mins
45 mins
-
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Push Up
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
2
Pike Push Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Parallel Bar Dip
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Straight Bar Dip
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Archer Push-Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
8 Reps
-
-
-
2
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
8 Reps
-
-
-
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Kettlebell Gorilla Row
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
-
-
-
Day 3
1
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Split Squat Jump
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Nordic Curl
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Wall Sit
1 Set
1 Set
1 Set
1-2 mins
1-2 mins
1-2 mins
-
-
-
6
Hanging Knee Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1A
Pogo Jump
1 Set
1 Set
30 Reps
30 Reps
-
-
1B
Forward Jump
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Landmine Clean And Press
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
3A
Alternating Lateral Ball Slams
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Single Arm Push Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4A
Landmine Twist
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
-
-
-
4B
Kettlebell Swing
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Bike
1 Set
1 Set
3 mins
45 mins
-
@7